{"id":20634,"date":"2023-11-10T10:45:14","date_gmt":"2023-11-10T15:45:14","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=20634"},"modified":"2023-11-10T10:45:20","modified_gmt":"2023-11-10T15:45:20","slug":"12-week-franco-columbu-workout-routine-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/12-week-franco-columbu-workout-routine-with-pdf","title":{"rendered":"12 Week Franco Columbu Workout Routine with PDF"},"content":{"rendered":"\n<p>If you&#8217;re a fan of old-school bodybuilding and especially inspired by Franco Columbu, this post is for you.<\/p>\n\n\n\n<p>In this article, I&#8217;ll share the ultimate training program of two-time Mr. Olympia and one of the world&#8217;s strongest powerlifters, Franco Columbu (1941-2019).<\/p>\n\n\n\n<p><a href=\"https:\/\/www.instagram.com\/francocolumbu\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.instagram.com\/francocolumbu\/\" rel=\"noreferrer noopener\">Franco Columbu<\/a> used to follow a high-volume training program that involved training every muscle group four to times in a two-week period.<\/p>\n\n\n\n<p>If you&#8217;re looking for a challenging workout program that can help you put on mass, improve your aesthetics, and increase your strength, you can try his program.<\/p>\n\n\n\n<p><strong>Note:\u00a0<\/strong>I&#8217;ve collected Franco Columbu&#8217;s workout from various sources, including his one of the books, and made a workout program. So, it may or may not match the actual training program of Sardinian Samson (Franco&#8217;s nickname). I\u2019ve also included a few different exercises that I think are suitable.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Franco Columbu Workout Split\/Schedule<\/strong><\/h2>\n\n\n\n<p>Franco Columbu used to follow a unique workout split that involves a 14-week cycle. He trained twice daily, one session in the morning and the other in the evening.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Day<\/th><th>Morning<\/th><th>Evening<\/th><\/tr><\/thead><tbody><tr><td><strong>Day 1<\/strong><\/td><td>Chest &amp; Delts<\/td><td>Arms and Abs<\/td><\/tr><tr><td><strong><strong>Day 2<\/strong><\/strong><\/td><td>Back<\/td><td>Legs<\/td><\/tr><tr><td><strong>Day 3<\/strong><\/td><td>Abs<\/td><td>Chest &amp; Delts<\/td><\/tr><tr><td><strong>Day 4<\/strong><\/td><td>OFF<\/td><td>Arms<\/td><\/tr><tr><td><strong>Day 5<\/strong><\/td><td>Legs and Abs<\/td><td>Back<\/td><\/tr><tr><td><strong>Day 6<\/strong><\/td><td>Abs and Oblique<\/td><td>Chest &amp; Delts<\/td><\/tr><tr><td><strong>Day 7<\/strong><\/td><td>Rest<\/td><td>Rest<\/td><\/tr><tr><td><strong>Day 8<\/strong><\/td><td>Arms<\/td><td>Legs<\/td><\/tr><tr><td><strong>Day 9<\/strong><\/td><td>Abs and Oblique<\/td><td>Back<\/td><\/tr><tr><td><strong>Day 10<\/strong><\/td><td>Chest &amp; Delts<\/td><td>Biceps &amp; Triceps<\/td><\/tr><tr><td><strong>Day 11<\/strong><\/td><td>Back and Abs<\/td><td>Legs<\/td><\/tr><tr><td><strong>Day 12<\/strong><\/td><td>Abs<\/td><td>Chest &amp; Shoulders<\/td><\/tr><tr><td><strong>Day 13<\/strong><\/td><td>OFF<\/td><td>Arms<\/td><\/tr><tr><td><strong>Day 14<\/strong><\/td><td>Rest<\/td><td>Rest<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>This Franco Columbu&#8217;s routine involves training the shoulder, pecs, and arms five times, abs seven times, and back and legs four times in a 2-week cycle.<\/p>\n\n\n\n<p>Franco dedicated an entire session to his back and leg day to hit them hard.<\/p>\n\n\n\n<p>His routine also comprises <strong><a href=\"https:\/\/thefitnessphantom.com\/4-day-superset-workout-plan\" data-type=\"post\" data-id=\"8233\" target=\"_blank\" rel=\"noreferrer noopener\">supersets<\/a><\/strong>. Superset involves performing one or multiple sets of two exercises with no rest between them. It will be challenging and require decent muscular endurance.<\/p>\n\n\n\n<p>Follow this schedule for at least twelve months to see the results. You can also increase the duration if you see noticeable changes.<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-base-3-color has-accent-background-color has-text-color has-background has-link-color wp-elements-7ae039f14d5fd90057a9e329460958b8\"><strong>Franco Columbu Training Program for Muscle Building<\/strong><\/h2>\n\n\n\n<p>Before you move on to Franco Columbu&#8217;s workout schedule, read the following instructions:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Perform one warm-up set of 20 reps before each exercise to prepare your muscles for intense and heavy training.<\/li>\n\n\n\n<li>Increase weight when you decrease the number of repetitions.<\/li>\n\n\n\n<li>Decrease the number of repetitions or skip any exercises depending on your need.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-d8519e913bfe6248cce42b14b2a19f09\">Day 1 \u2013 Chest, Shoulders, Arms, and Abs<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Morning &#8211; Chest and Delts<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Superset Chest Workout<\/th><th>Set 1<\/th><th>Set 2<\/th><th>Set 3<\/th><\/tr><\/thead><tbody><tr><td>Bench Press and Cable Crossover<\/td><td>15 and 20 <\/td><td>10 and 20 <\/td><td>4 and 20 <\/td><\/tr><tr><td>Dumbbell Fly and Cable Crossover<\/td><td>20 each<\/td><td>15 and 20<\/td><td>6 and 20<\/td><\/tr><tr><td>Incline Bench Press and Pullover<\/td><td>15 and 25<\/td><td>15 and 25<\/td><td>15 and 25<\/td><\/tr><tr><td>Dips and Cable Crossover<\/td><td>20 each<\/td><td>15 each<\/td><td>10 each<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Shoulder Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/side-delt-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"5713\" rel=\"noreferrer noopener\">Dumbbell Lateral Raise<\/a><\/td><td>4<\/td><td>10<\/td><\/tr><tr><td>Bent-Over Lateral Raise<\/td><td>6<\/td><td>10<\/td><\/tr><tr><td>Behind-the-Neck Press<\/td><td>4<\/td><td>10<\/td><\/tr><tr><td>Alternating DB Front Raises<\/td><td>3<\/td><td>8\/arm<\/td><\/tr><tr><td>Cable Lateral Raise<\/td><td>3<\/td><td>10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Evening &#8211; Arms and Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Superset<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Cable Pushdowns + Dumbbell Curl<\/td><td>4<\/td><td>8<\/td><\/tr><tr><td>Skull Crusher + Preacher Curl<\/td><td>4<\/td><td>8<\/td><\/tr><tr><td>Barbell OH Extension + Incline Curl<\/td><td>4<\/td><td>8<\/td><\/tr><tr><td>Roman Chair Sit-up<\/td><td>4<\/td><td>20<\/td><\/tr><tr><td>Crunches<\/td><td>4<\/td><td>15<\/td><\/tr><tr><td>Hanging Leg Raises<\/td><td>4<\/td><td>10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-c9c9ac1b44ba0cdb9234bc2c1753e1ea\">Day 2 \u2013 Back and Legs<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Morning &#8211; Back<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Wide-Grip Pull-ups<\/td><td>5<\/td><td>10<\/td><\/tr><tr><td>Seated Cable Rows<\/td><td>5<\/td><td>8<\/td><\/tr><tr><td>T-Bar Rows<\/td><td>5<\/td><td>8<\/td><\/tr><tr><td>Bent-over Barbell Row<\/td><td>5<\/td><td>8<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/the-deadlift-form-variation-execution-and-benefits\" target=\"_blank\" data-type=\"post\" data-id=\"648\" rel=\"noreferrer noopener\">Conventional Deadlifts<\/a><\/td><td>5<\/td><td>6-4<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Evening &#8211; Legs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Back Squat<\/td><td>5<\/td><td>10<\/td><\/tr><tr><td>Leg Press<\/td><td>5<\/td><td>8<\/td><\/tr><tr><td>Leg Extension<\/td><td>5<\/td><td>8<\/td><\/tr><tr><td>Barbell Lunge<\/td><td>5<\/td><td>8<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-romanian-deadlift\" target=\"_blank\" data-type=\"post\" data-id=\"3097\" rel=\"noreferrer noopener\">Romanian Deadlift<\/a><\/td><td>5<\/td><td>6-4<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-0dadcfef868136fdcc4b4371912481d9\">Day 3 \u2013 Abs, Chest, and Shoulders<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Morning &#8211; Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Roman Chair Sit-up<\/td><td>5<\/td><td>20-30<\/td><\/tr><tr><td>Decline Crunches<\/td><td>5<\/td><td>10-20<\/td><\/tr><tr><td>Hanging Knee Raises<\/td><td>5<\/td><td>10-20<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=ltVi1F5SBkE\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=ltVi1F5SBkE\" rel=\"noreferrer noopener\">Unilateral Side Bend<\/a><\/td><td>5<\/td><td>10\/side<\/td><\/tr><tr><td>Reverse Crunches<\/td><td>5<\/td><td>20-30<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Evening &#8211; Pecs and Delts<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Barbell Bench Press<\/td><td>5-6<\/td><td>4-6<\/td><\/tr><tr><td>Incline DB Press<\/td><td>4<\/td><td>10-6<\/td><\/tr><tr><td>Dumbbell Fly<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Bar Dip<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>Seated Overhead Press<\/td><td>4<\/td><td>6-8<\/td><\/tr><tr><td>DB Lateral Raise<\/td><td>4<\/td><td>8-12<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-rear-delt-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"3708\" rel=\"noreferrer noopener\">Bent-Over Rear Delt Fly<\/a><\/td><td>4<\/td><td>8-12<\/td><\/tr><tr><td>Shrug<\/td><td>4<\/td><td>8-10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-b48eb19bb85191ef1fffc134bc59cd4e\">Day 4 \u2013 Arms<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Morning &#8211; OFF<\/strong><\/h4>\n\n\n\n<p>You can also train your biceps and triceps in the AM instead of the PM.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Evening &#8211; Arms<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Superset<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Incline Curl + Pressdown<\/td><td>5<\/td><td>8<\/td><\/tr><tr><td>Semi Cheat Curls + Skull Crusher<\/td><td>5<\/td><td>6<\/td><\/tr><tr><td>Preacher Curl + Close Grip Bench<\/td><td>5<\/td><td>10<\/td><\/tr><tr><td>Dips + Chin-ups<\/td><td>&#8211;<\/td><td>100\/50<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-1bdf502eb1d36eee5965e43773fc242f\">Day 5 \u2013 Legs, Abs, and Back<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Morning &#8211; Legs and Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Leg Extension<\/td><td>2<\/td><td>20<\/td><\/tr><tr><td>Machine Leg Curl<\/td><td>3<\/td><td>15<\/td><\/tr><tr><td>Back Squat<\/td><td>5<\/td><td>10<\/td><\/tr><tr><td>Front Squat<\/td><td>2<\/td><td>10<\/td><\/tr><tr><td>Hack Squat<\/td><td>3<\/td><td>10<\/td><\/tr><tr><td>Calf Raises<\/td><td>8<\/td><td>20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Evening &#8211; Back<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Wide-Grip Pull-ups<\/td><td>6<\/td><td>10<\/td><\/tr><tr><td>T-Bar Rows<\/td><td>4<\/td><td>10<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>4<\/td><td>10<\/td><\/tr><tr><td>One-arm Row + Hammer Pull-up<\/td><td>3<\/td><td>10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-1d58f8fe598520568167eee47cbf237d\">Day 6 \u2013 Abs, Chest, and Shoulders<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Morning &#8211; Abs and Oblique<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Roman Chair Sit-up<\/td><td>5<\/td><td>20-30<\/td><\/tr><tr><td>Crunches<\/td><td>5<\/td><td>10-20<\/td><\/tr><tr><td>Hanging Leg Raises<\/td><td>5<\/td><td>8-12<\/td><\/tr><tr><td>Lying Side Leg Raises<\/td><td>5<\/td><td>10\/side<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=L_MoD7OhMIo\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=L_MoD7OhMIo\" rel=\"noreferrer noopener\">Seated Knee Tucks<\/a><\/td><td>5<\/td><td>20-30<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Evening &#8211; Chest and Shoulders<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Bar Dips<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/3QiBnN2r51I\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/3QiBnN2r51I\" rel=\"noreferrer noopener\">Barbell Pullover<\/a><\/td><td>4<\/td><td>15<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-pullover\" target=\"_blank\" data-type=\"post\" data-id=\"3489\" rel=\"noreferrer noopener\">Dumbbell Pullover<\/a><\/td><td>3<\/td><td>20<\/td><\/tr><tr><td>Incline Barbell Press<\/td><td>5<\/td><td>8<\/td><\/tr><tr><td>Flat Dumbbell Flyes<\/td><td>4<\/td><td>10<\/td><\/tr><tr><td>Flat Bench Press<\/td><td>3<\/td><td>6, 4, 2<\/td><\/tr><tr><td>Front Overhead Press<\/td><td>4<\/td><td>8-12<\/td><\/tr><tr><td>Lateral Delt Raises<\/td><td>4<\/td><td>8-12<\/td><\/tr><tr><td>Bent-Over Rear Delt Fly<\/td><td>4<\/td><td>8-12<\/td><\/tr><tr><td>Barbell Shrug<\/td><td>4<\/td><td>8-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-d72675d3cb8d40e7a2cbcfc9312f201b\">Day 8 \u2013 Arms and Legs<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Morning &#8211; Biceps and Triceps<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Superset<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Incline Curl + Pressdown<\/td><td>5<\/td><td>8<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/barbell-biceps-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"5853\" rel=\"noreferrer noopener\">Barbell Curls<\/a> + Skull Crusher<\/td><td>5<\/td><td>6<\/td><\/tr><tr><td>Preacher Curl + Close Grip Bench<\/td><td>5<\/td><td>10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-unilateral-tricep-exercises#3_Overhead_Unilateral_Tricep_Extension\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/best-unilateral-tricep-exercises#3_Overhead_Unilateral_Tricep_Extension\" rel=\"noreferrer noopener\">1-arm OH Extension<\/a> + Hammer Curl<\/td><td>3<\/td><td>10\/arm<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Evening &#8211; Legs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Back Squat<\/td><td>5<\/td><td>10<\/td><\/tr><tr><td>Leg Press<\/td><td>5<\/td><td>8<\/td><\/tr><tr><td>Barbell Lunge<\/td><td>5<\/td><td>8<\/td><\/tr><tr><td>Romanian Deadlift<\/td><td>5<\/td><td>6-4<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calf-raises-exercises-and-benefits#4_Donkey_Calf_Raises\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/calf-raises-exercises-and-benefits#4_Donkey_Calf_Raises\" rel=\"noreferrer noopener\">Donkey Calf Raises<\/a><\/td><td>5<\/td><td>20<\/td><\/tr><tr><td>Good Morning<\/td><td>3<\/td><td>15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-821d4dc9982dff6f072a56e0fcba8023\">Day 9 \u2013 Abs and Back<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Morning &#8211; Core<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Roman Chair Sit-up<\/td><td>5<\/td><td>20-30<\/td><\/tr><tr><td>Decline Crunches<\/td><td>5<\/td><td>10-20<\/td><\/tr><tr><td>Hanging Knee Raises<\/td><td>5<\/td><td>8-12<\/td><\/tr><tr><td>Lying Leg Raises<\/td><td>5<\/td><td>10-20<\/td><\/tr><tr><td>Side Bend<\/td><td>5<\/td><td>10\/side<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Evening &#8211; Back<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=EAJJQjF2j6s\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=EAJJQjF2j6s\" rel=\"noreferrer noopener\">Behind The Neck Pull-ups<\/a><\/td><td>6<\/td><td>10<\/td><\/tr><tr><td>Bent-over Barbell Row<\/td><td>4<\/td><td>10<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>4<\/td><td>10<\/td><\/tr><tr><td>T-Bar Row<\/td><td>4<\/td><td>10<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-unilateral-back-exercises\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/best-unilateral-back-exercises\" rel=\"noreferrer noopener\">One-arm Dumbbell Row<\/a><\/td><td>3<\/td><td>10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-4d8a33f5efb0ccbcb74eb54f309631e6\">Day 10 \u2013 Chest, Shoulders, and Arms<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Morning &#8211; Chest and Shoulders<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Superset Chest Workout<\/th><th>Set 1<\/th><th>Set 2<\/th><th>Set 3<\/th><\/tr><\/thead><tbody><tr><td>Bench Press and Cable Crossover<\/td><td>15 and 20 <\/td><td>10 and 20 <\/td><td>4 and 20 <\/td><\/tr><tr><td>Dumbbell Fly and Cable Crossover<\/td><td>20 each<\/td><td>15 and 20<\/td><td>6 and 20<\/td><\/tr><tr><td>Incline Bench Press and Pullover<\/td><td>15 and 25<\/td><td>15 and 25<\/td><td>15 and 25<\/td><\/tr><tr><td>Dips and Cable Crossover<\/td><td>20 each<\/td><td>15 each<\/td><td>10 each<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Shoulder Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Dumbbell Lateral Raise<\/td><td>4<\/td><td>10<\/td><\/tr><tr><td>Bent-Over Lateral Raise<\/td><td>6<\/td><td>10<\/td><\/tr><tr><td>Behind-the-Neck Press<\/td><td>4<\/td><td>10<\/td><\/tr><tr><td>Alternating DB Front Raises<\/td><td>3<\/td><td>8\/arm<\/td><\/tr><tr><td>Cable Lateral Raise<\/td><td>3<\/td><td>10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Evening &#8211; Arms<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Superset<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Incline Curl + Pressdown<\/td><td>5<\/td><td>8<\/td><\/tr><tr><td>Semi Cheat Curls + Skull Crusher<\/td><td>5<\/td><td>6<\/td><\/tr><tr><td>Preacher Curl + Close Grip Bench<\/td><td>5<\/td><td>10<\/td><\/tr><tr><td>Dips + Chin-ups<\/td><td>&#8211;<\/td><td>100\/50<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-e07b1de718034e2db804b5a033725270\">Day 11 \u2013 Back, Abs, and Legs<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Morning &#8211; Back and Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Bent-Over Barbell Row<\/td><td>6<\/td><td>10<\/td><\/tr><tr><td>Conventional Deadlift<\/td><td>6<\/td><td>8-4<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>6<\/td><td>10<\/td><\/tr><tr><td>One-arm Row<\/td><td>3<\/td><td>10<\/td><\/tr><tr><td>Hammer Pull-up<\/td><td>4<\/td><td>Failure<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Evening &#8211; Legs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Back Squat<\/td><td>5<\/td><td>10<\/td><\/tr><tr><td>Leg Press<\/td><td>5<\/td><td>8<\/td><\/tr><tr><td>Leg Extension<\/td><td>5<\/td><td>8<\/td><\/tr><tr><td>Barbell Lunge<\/td><td>5<\/td><td>8<\/td><\/tr><tr><td>Romanian Deadlift<\/td><td>5<\/td><td>6-4<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-7d5766d3cd28e2381a9143c966694fd1\">Day 12 \u2013 Abs, Chest, and Shoulders<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Morning &#8211; Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Roman Chair Sit-up<\/td><td>5<\/td><td>20-30<\/td><\/tr><tr><td>Crunches<\/td><td>5<\/td><td>10-20<\/td><\/tr><tr><td>Hanging Leg Raises<\/td><td>5<\/td><td>8-12<\/td><\/tr><tr><td>Lying Side Leg Raises<\/td><td>5<\/td><td>10\/side<\/td><\/tr><tr><td>Seated Knee Tucks<\/td><td>5<\/td><td>20-30<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Evening &#8211; Chest and Shoulders<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Bar Dips<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>Barbell Pullover<\/td><td>4<\/td><td>15<\/td><\/tr><tr><td>Dumbbell Pullover<\/td><td>3<\/td><td>20<\/td><\/tr><tr><td>Incline Barbell Press<\/td><td>5<\/td><td>8<\/td><\/tr><tr><td>Flat Dumbbell Flyes<\/td><td>4<\/td><td>10<\/td><\/tr><tr><td>Flat Bench Press<\/td><td>3<\/td><td>6, 4, 2<\/td><\/tr><tr><td>Front Overhead Press<\/td><td>4<\/td><td>8-12<\/td><\/tr><tr><td>Lateral Delt Raises<\/td><td>4<\/td><td>8-12<\/td><\/tr><tr><td>Bent-Over Rear Delt Fly<\/td><td>4<\/td><td>8-12<\/td><\/tr><tr><td>Barbell Shrug<\/td><td>4<\/td><td>8-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background has-link-color wp-elements-32bbaaf74b91dfb8d79978ae7a5487f9\">Day 13 \u2013 Arms<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Morning &#8211; OFF<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Evening &#8211; Arms<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Superset<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Incline Curl + Pressdown<\/td><td>5<\/td><td>8<\/td><\/tr><tr><td>Barbell Curls + Skull Crusher<\/td><td>5<\/td><td>6<\/td><\/tr><tr><td>Preacher Curl + Close Grip Bench<\/td><td>5<\/td><td>10<\/td><\/tr><tr><td>1-arm OH Extension + Hammer Curl<\/td><td>3<\/td><td>10\/arm<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Who Can Follow Franco Columbu Workout Plan?<\/strong><\/h2>\n\n\n\n<p>Anyone who wants to build a jacked, solid, and defined physique can follow Franco Columbu&#8217;s training program.<\/p>\n\n\n\n<p>However, his routine involves performing various exercises and multiple reps-sets that require decent muscular strength and endurance.<\/p>\n\n\n\n<p>You also need to have knowledge about exercise science and nutrition so you can use Franco&#8217;s workout routine effectively and achieve your desired physique without hurting yourself.<\/p>\n\n\n\n<p>His program isn\u2019t for normal gym-goers, beginners, or people with health issues.<\/p>\n\n\n\n<p><strong>Note:&nbsp;<\/strong>You can adjust this program based on your fitness level and goal. For example, reduce the number of exercises, reps, or sets or replace those exercises which are difficult to perform.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Franco Columbu Workout Routine PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-6e09f407-5d1b-44a7-9de6-fc8ed8123e48\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/11\/Franco-Columbu-Workout-Plan.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Franco-Columbu-Workout-Plan<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/11\/Franco-Columbu-Workout-Plan.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-6e09f407-5d1b-44a7-9de6-fc8ed8123e48\" download>Download<\/a><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"gb-container gb-container-0e69c86d\">\n\n<h4 class=\"gb-headline gb-headline-18aade6e gb-headline-text\"><strong>Related Workout 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gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/12-week-dorian-yates-workout-routine-with-pdf\" data-type=\"post\" data-id=\"18163\" target=\"_blank\" rel=\"noreferrer noopener\">12 Week Dorian Yates Workout Routine<\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-4ee74a47\"><div class=\"gb-container gb-container-4ee74a47\">\n\n<figure class=\"gb-block-image gb-block-image-c98183c1\"><img decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-c98183c1\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Arnold-Schwarzenegger-workout-routine.jpg\" alt=\"Arnold Schwarzenegger workout routine\" title=\"Arnold Schwarzenegger workout routine\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Arnold-Schwarzenegger-workout-routine.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Arnold-Schwarzenegger-workout-routine-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Arnold-Schwarzenegger-workout-routine-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-90abacbc gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/arnold-schwarzenegger-workout-routine-with-pdf\" data-type=\"post\" data-id=\"19438\" target=\"_blank\" rel=\"noreferrer noopener\">12-Week Arnold Schwarzenegger Workout Program <\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-fc0b0f1b\"><div class=\"gb-container gb-container-fc0b0f1b\">\n\n<figure class=\"gb-block-image gb-block-image-4fa9fb59\"><img decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-4fa9fb59\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Ronnie-Coleman-workout-routine.jpg\" alt=\"Ronnie Coleman workout routine\" title=\"Ronnie Coleman workout routine\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Ronnie-Coleman-workout-routine.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Ronnie-Coleman-workout-routine-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Ronnie-Coleman-workout-routine-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-1fee481b gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/ronnie-coleman-workout-routine-with-pdf\" data-type=\"post\" data-id=\"19717\">12-Week Ronnie Coleman Training Schedule<\/a><\/p>\n\n<\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-65ba249c\">\n<div class=\"gb-grid-column gb-grid-column-a3a642da\"><div class=\"gb-container gb-container-a3a642da\">\n\n<figure class=\"gb-block-image gb-block-image-379f8ef0\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image 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class=\"gb-block-image gb-block-image-04de618e\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-04de618e\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Phil-Heath-Workout-Routine.jpg\" alt=\"Phil Heath Workout Routine\" title=\"Phil Heath Workout Routine\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Phil-Heath-Workout-Routine.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Phil-Heath-Workout-Routine-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/10\/Phil-Heath-Workout-Routine-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-acaf5f77 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/12-week-phil-heath-workout-routine-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"19376\" rel=\"noreferrer noopener\">12-Week Phil Heath Workout Routine for Ultimate Growth<\/a><\/p>\n\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-5793fa47\"><div class=\"gb-container gb-container-5793fa47\">\n\n<figure class=\"gb-block-image gb-block-image-2720bb55\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"900\" class=\"gb-image gb-image-2720bb55\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/11\/Jay-Cutler-Training-Program.jpg\" alt=\"Jay Cutler Training Program\" title=\"Jay Cutler Training Program\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/11\/Jay-Cutler-Training-Program.jpg 1500w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/11\/Jay-Cutler-Training-Program-300x180.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/11\/Jay-Cutler-Training-Program-768x461.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/figure>\n\n\n\n<p class=\"gb-headline gb-headline-018fe593 gb-headline-text\"><a href=\"https:\/\/thefitnessphantom.com\/12-week-jay-cutler-training-program-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"20390\" rel=\"noreferrer noopener\">12-Week Jay Cutler Training Program with Free PDF<\/a><\/p>\n\n<\/div><\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re a fan of old-school bodybuilding and especially inspired by Franco Columbu, this post is for you. In this article, I&#8217;ll share the ultimate training program of two-time Mr. Olympia and one of the world&#8217;s strongest powerlifters, Franco Columbu (1941-2019). Franco Columbu used to follow a high-volume training program that involved training every muscle &#8230; <a title=\"12 Week Franco Columbu Workout Routine with PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/12-week-franco-columbu-workout-routine-with-pdf\" aria-label=\"Read more about 12 Week Franco Columbu Workout Routine with PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":20687,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[488,256],"tags":[495,281,381],"class_list":["post-20634","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodybuilders-routine","category-free-workout-plans","tag-franco-columbu","tag-workout-pdf","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/20634","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=20634"}],"version-history":[{"count":44,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/20634\/revisions"}],"predecessor-version":[{"id":20691,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/20634\/revisions\/20691"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/20687"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=20634"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=20634"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=20634"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}